Lower back pain, an agonizing affliction for many, can disrupt daily life and severely limit our ability to move freely. In this in-depth guide, we explore a unique approach to on how to get rid of lower back pain.
Rooted in clinical research, these seven simple steps promise a fresh perspective on managing and eliminating lower back pain. If you're tired of the constant aching and are looking to feel better quickly, read on.
Step 1: Understanding the Complex Nature of Lower Back Pain
Before we dive into the practical things you can do, let's take a minute to understand the complex nature of lower back pain. While back pain can be a symptom of something else it is often an affliction in its own right. Your pain is a signal that your body is sending, urging you to pay attention.
Lower back pain can stem from various sources, including muscle strains, herniated discs, poor posture, or even stress. To effectively combat it, we must first understand its root causes.
Specific vs Non-Specific Back Pain
According to the World Health Organization '90% of back pain is non-specific' - meaning that it doesn't really have a major cause. The remaining 10% is specific back pain that is often caused by something like an underlying disease, tissue damage (like a fracture) or it could be referred pain coming from another organ like the kidneys.
Strains and sprains are commonly associated with low back pain, or falls, but the complicated truth is that back pain is rarely attributed to any one major thing. This is part of what makes it one of the most challenging conditions to diagnose and treat.
Step 2: Cultivating a Movement-Centric Lifestyle
Contrary to popular belief, the prescription for lower back pain is often more movement, not less. Engaging in regular, targeted exercises can strengthen the muscles supporting the lower back, improve flexibility, and enhance overall spinal health.
Exercises for back pain don't have to be complicated or super challenging. The main idea is to incorporate more movement and stretching into your daily routine.
Back Pain Exercises You can Do At Home
a. Core-Strengthening Exercises:
Planks, bridges, and bird-dog exercises target the core muscles, strengthening and stabilizing the abdominal muscles and the muscles supporting your lower back.
Clinical studies, such as one published in the American Journal of Physical Medicine & Rehabilitation (2020), advocate for the efficacy of core-strengthening exercises in reducing lower back pain.
b. Yoga and Pilates:
Both yoga and Pilates focus on improving flexibility, balance, and strength, promoting a healthy spine.
These practices incorporate both elements of strengthening and stretching which are great for your spine. They are also low impact and not jarring to your lower back.
A systematic review in the Journal of Alternative and Complementary Medicine (2018) underscored the benefits of yoga and Pilates in managing chronic low back pain. In this review the researchers concluded that 'Yoga combines specific physical postures, breathing techniques, relaxation and meditation that improve mental and physical health of the body'.
c. Aerobic Exercise:
Activities like walking, swimming, or cycling enhance blood flow, nourishing the spine and mitigating stiffness.
A review of 14 clinical trials published between 2014 and 2015 that was published in journal Healthcare (Basel) (2016) found that 'Aerobic exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in back pain'.
Step 3: Ergonomics and Posture Reinvention
Your daily habits, particularly how you sit, stand, and move, play a pivotal role in your lower back health.
The good news is that there are some simple things you can do to set yourself up for success. Things like adapting proper ergonomics and reevaluating your posture can alleviate stress on the spine and contribute to pain relief.
a. Ergonomic Workstations:
Invest in a chair with lumbar support and ensure your desk is at a comfortable height to maintain proper posture.
A comprehensive review in the Int J Environ Res Public Health affirmed the positive impact of ergonomic interventions in the workplace finding that ergonomic workplace interventions 'led to a significant improvement of clinical outcomes in a workers’ population affected by LBP'.
b. Mindful Sitting and Standing:
Pay attention to your posture, whether sitting or standing. Maintain the natural curve of your spine and avoid prolonged periods of immobility.
A randomized controlled trial in the Journal of Physical Therapy Science (2018) demonstrated that education on proper sitting posture led to a significant reduction in lower back pain.
Step 4: Stress Management for Spinal Bliss
The mind and body are intricately connected, and stress can manifest physically, often in the form of lower back pain. Incorporating stress management techniques into your routine can be a game-changer.
Here are some science-backed ways to manage stress and reduce low back pain.
a. Mindfulness Meditation:
Mindful meditation and deep-breathing exercises can reduce stress and alleviate tension in the lower back.
Studies, including one in the Annals of Behavioral Medicine (2020), have demonstrated the positive impact of mindfulness-based interventions on chronic lower back pain.
b. Progressive Muscle Relaxation:
Regular practice of progressive muscle relaxation can release tension in the muscles, promoting overall relaxation.
Research in the Journal Helyon (2021) reported that 'relaxation techniques reduced pain'. The results of the study indicated that progressive muscle relaxation was effective in reducing pain intensity for chronic pain sufferers.
Step 5: Holistic Nutrition for Back Health
What you put into your body can influence inflammation and overall wellness. Adopting a diet rich in anti-inflammatory foods can complement other efforts to alleviate lower back pain.
a. Omega-3 Fatty Acids:
Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids possess anti-inflammatory properties.
A 2022 study in Frontiers found that omega-3 supplementation may contribute to pain reduction in patients with chronic lower back pain.
b. Anti-Inflammatory Diet:
Prioritize fruits, vegetables, whole grains, and lean proteins to create an anti-inflammatory environment in your body.
A 2023 study published in Frontiers of Nutrition found a positive connection between anti-inflammatory foods and reduced stress and chronic pain.
Step 6: How To Get Rid Of Lower Back Pain Virtually, With Digital Physical Therapy
Embracing the digital age, virtual physical therapy has emerged as a viable option for those seeking relief from lower back pain.
a. Online Assessment and Consultation:
Digital physical therapy allows you to connect with a licensed physical therapist virtually for a personalized assessment of your lower back pain.
Once an assessment is done your physical therapist will create an individualized program for you that you can participate in virtually.
A 2021 study published in Physical Therapy and Rehabilitation Journal found that virtual physical therapy assessments were comparable to in-person evaluations in terms of accuracy and patient satisfaction.
b. Customized Digital Exercise Programs:
A major benefit of digital physical therapy is access to an abundance of specially tailored exercise programs through dedicated apps or online platforms as recommended by your virtual physical therapist.
Research in the Journal of Orthopaedic & Sports Physical Therapy (2022) indicated that digital exercise programs led to significant improvements in pain and function for individuals with chronic low back pain.
Step 7: Consistency and Long-Term Maintenance
Sustainable relief from lower back pain requires a commitment to consistent, healthy practices. Whether it's daily exercises, stress management techniques, or a nutritious diet, incorporating these habits into your routine ensures ongoing support for your lower back.
There are several studies out there that have emphasized the importance of long-term adherence to self-management strategies, and highlighted that continued engagement with therapeutic interventions contributes to sustained improvements in lower back pain.
Conclusion
As we navigate the vast landscape of lower back pain management, remember that the key lies in taking a holistic approach. Incorporate daily movement, prioritize posture, manage stress, fuel your body with anti-inflammatory goodness, explore virtual physical therapy, and maintain consistency for long-term relief. The journey toward a pain-free lower back awaits – take the first step today.